Variable isometric neck sidebend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Variable isometric neck sidebend )

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Name of exercise  Var Iso cerv sidebend w/elastic
Other names of exercise Variable isometric neck sidebend
Description of exercise Variable isometric neck sidebend exercise is a type of strength training exercise that targets the muscles in the neck and upper back. It involves holding a static position while contracting the muscles on one side of the neck to perform a lateral bend. The intensity of the exercise can be adjusted by varying the duration of the hold and the resistance used. This exercise can improve neck mobility, strengthen the neck muscles, and reduce tension and stiffness in the neck and upper back. It is commonly used in rehabilitation programs for neck injuries or as a preventative measure for neck pain. Proper form and gradual progression are important for safe and effective execution of this exercise.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Attach elastic to secure object at head height.
  • Stand sideways to elastic and loop elastic around forehead.
  • Keep neck straight and take small step outward to one side.
  • Step back and repeat.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise Static
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Side Bend
    Type of Action Abduction, Extension, Circumduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved neck mobility
  • Strengthened neck muscles
  • Reduced neck pain
  • Increased range of motion
  • Improved posture
  • Improved balance
  • Reduced risk of neck injuries
  • Improved blood circulation to the neck
  • Improved coordination
  • Improved athletic performance

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Variable isometric neck sidebend exercise should be avoided if you have any existing neck injuries or conditions such as cervical spine instability, whiplash, or disc herniation. It is also not recommended for individuals with high blood pressure or heart problems, as it can increase blood pressure and strain the heart. Pregnant women should also avoid this exercise as it may put pressure on the abdomen and potentially harm the developing baby. If you experience any pain or discomfort during the exercise, it is important to stop immediately and consult with a healthcare professional. It is always best to consult with a doctor or physical therapist before starting any new exercise routine, especially if you have any pre-existing medical conditions.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up before starting the exercise
  • Use proper form and technique
  • Start with light weights and gradually increase
  • Avoid jerky movements
  • Keep your neck in a neutral position
  • Do not hold your breath
  • Stop if you feel any pain or discomfort
  • Do not overextend your neck
  • Keep your shoulders relaxed
  • Do not rush through the exercise

    • Helpful in Diseases

  • Neck pain
  • Neck stiffness
  • Cervical spondylosis
  • Whiplash injuries

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    Frequently asked questions

     

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